H E A L I NG BU R NOU T

B Y K E L LY M E E R B O T T, S P E A K E R + L E A D E R S H I P C OA C H
5 FA B U L O U S T I P S F O R
Overview
You used to be excited and passionate about work, life and your lovely rescue dog. Now work seems meaningless, life has
very little direction, and you’re too tired to do anything apart from curl up in bed with Netflix and the dog. You’re almost
unrecognizable from the person you once were.

These are classic signs and symptoms of burnout. If you can relate to this little scenario in any way, then it is essential that
you follow my 5 fabulous tips for healing burnout.

What is Burnout?
Burnout is a condition of mental, physical and emotional exhaustion resulting from excessive, chronic stress. It can cause
you to feel overwhelmed and unable to cope with the constant demands of everyday life.

Burnout impacts every part of your existence. While it is often triggered by long term stress at work, if left untreated it will
very quickly affect your home and social life.

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S I G N S A N D S Y M P TO M S O F
BURNOUT
You might be experiencing burnout if:
• You feel hopeless about work.
• You find yourself losing interest in your home life.
• You’re constantly tired and worn out.
• You often feel overwhelmed.
• You are disillusioned about work.
• You’ve lost your love for life.
While these are common signs of burnout,
you might also notice some of these symptoms:
• A feeling of deep emptiness.
• A lack of interest or caring.
• Indecisiveness.
• Lack of self-esteem.
• A desire to “run away”.
• Erratic or conflicting emotions.
• Loss of motivation.
• Reduced contact with other people.
• Feelings of being out of control.
• Decreased interest in things you normally enjoy, such as Entertainment, food or sex.
• Physical symptoms such as body aches or heart palpitations.
• Increased vulnerability and reduced resistance to colds, flu and other illness.
There is hope. While burnout doesn’t just go away with a little rest and relaxation, there are ways that you can begin to
heal from burnout. I am here to help you address your issues in an empathetic and non-judgmental, way so you can find
the path back to a satisfying new life.

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 Take the Burnout Self-Assessment Test and find how where you are
on the burnout scale.

THE BURNOUT
SELF ASSESSMENT TEST

Welcome to The Maslach Burnout Inventory (MBI). This tool lets you
Assess where you are on the burnout scale. While it is not diagnostic in
nature, it will provide an awareness of your own level of burnout.

The MBI has three components:

- Exhaustion
- Depersonalization
- Personal achievement

As you go through each question, indicate the score that best corresponds to
your initial response. Don’t overthink it- work from your heart to get the most
accurate result.

At the end, total up your scores for each section and read the interpretation
at the end.

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 THE TEST
QUESTIONS

Never | A few times a year | Once a month | A few times per month | Once a week | A few times per week | Every day
0 1 2 3 4 5 6

SECTION A:
1. My work is emotionally draining.
2. I struggle to work with my colleagues every day.
3. Work is slowly stealing my life.
4. Work constantly frustrates me.
5. I feel I work too hard at my job.
6. I find working in direct contact with people stressful.
7. I am at the end of my rope.

S E C T I O N A , To t a l S c o r e - _________________________

SECTION B
1. I feel my interactions with clients are impersonal as if they are objects.
2. I wake up feeling unrefreshed in the morning and have to face another day at work.
3. I feel overburdened by my clients.
4. I no longer have as much patience as I once did.
5. I have little tolerance for my clients.
6. My work has made me insensitive towards people.
7. I’m afraid that this job is making me less empathetic.

S E C T I O N B , To t a l S c o r e - _________________________

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SECTION C:
1. My work accomplishments are meaningful.
2. I feel energetic.
3. I can easily empathize with my clients.
4. I look after my clients’ problems effectively.
5. In my work, I handle emotional problems very calmly.
6. My work positively influences people.
7. Creating a relaxed atmosphere with my clients is easy.
8. Being close to my clients feels refreshing.

S E C T I O N C , To t a l S c o r e - _________________________

S C O R I N G R E S U LT S
Section A: Burnout
Burnout is also known as depressive anxiety syndrome. You experience
fatigue at the very idea of work, have trouble sleeping, or deal with
other physical problems- exhaustion being the key component. Unlike
depression, these problems disappear outside of work.
Score 1-17: Low-level burnout
Score 18 - 29: Moderate burnout
Score 30 +: High-level burnout
Section B: Depersonalization:
This loss of empathy could be described as “dehumanization” in your
relations with other people. Excessive feelings of detachment lead to
cynicism, resulting in an overall negative attitude towards patients or
colleagues. Avoidance of social contacts results in withdrawing inward,
affecting your ability to empathize with people.
Score 1-5: Low-level burnout
Score 6-11: Moderate
Score 12 +: High-level burnout
Section C: Personal Achievement
This represents a lack of motivation in a situation that feels difficult and
repetitive. You feel stuck and unable to move forward, doubting your
accomplishments. This is a result of the two previous conditions.
Score 1-33: High-level burnout
Score 34 - 39: Moderate burnout
Score 40 +: Low-level burnout
A high score in the first two sections and a low score in the last section
could indicate burnout.
Note : Different people react to stress and burnout differently. This test is not intended to be a scientific
analysis or assessment. The information is not designed to diagnose or treat your stress or symptoms of
burnout. Consult your medical doctor, counselor or mental health professional if you feel that you need help
regarding stress management or dealing with burnout.

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 5 WO N D E R F U L
WA Y S T O H E A L
F RO M BU R N O U T
The 4-7-8 Breathing Technique
NUMBER 1

Breathing techniques are a great way to change the body

chemistry when dealing with any level of stress.

“Feelings come and go like clouds in a windy sky.

Conscious breathing is my anchor.”
-Thich Nhat Hanh

This short yet effective breathing technique is rooted in

the deep, rhythmic breathing practices of meditation
and yoga.

Find a comfortable seated position. Place the tip of the

tongue behind your top front teeth.

1. Breathe in quietly through the nose for a count of 4

2. Hold your breath for a count of 7
3. Exhale forcefully through the mouth, pursing the lips
and making a “whoosh” sound for a count of 8
4. Repeat 1- 4 times
Always practice this exercise sitting down. Four cycles in
a row are more than adequate and you can work up to
more. Practicing once or twice each day, you’ll soon feel
the benefits.
J U S T B R E AT H E
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 Gratitude Exercise Using your Fingers
NUMBER 2
We are all familiar with the attitude of gratitude. This
exercise takes gratitude a little deeper, creating a shift
in the mind towards positivity, increased empathy and a
glass half full approach to life.

“Be thankful for what you have; you’ll end up

having more. If you concentrate on what you don’t
have, you will never, ever have enough.”
-Oprah Winfrey

1. Start by asking yourself; “What am I most grateful for

in this moment?”
2. Count things that you’re grateful for on each finger.
They can be small things, moments in the day you might
ordinarily gloss over. Examples could be sunlight, nature,
or a satisfying coffee in that cafe where the barista gets
your drink just right.
3. Remind yourself of these during the day to stay
grounded in gratitude.

Do this exercise whenever you’re feeling frustrated

or anxious. You might find it challenging to think of
something for every finger, but that’s why they call it a
practice!

B E G R AT E F U L
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NUMBER 3 Candle Meditation
Meditation is a proven way of alleviating stress and reducing anxiety.

“Meditation is like a gym in which you develop the powerful mental muscles of calm and insight.”
-Ajahn Brahm

There are plenty of ways to meditate, using candlelight is a great way of creating just the right atmosphere as you relax
the mind and body.
1. Prepare your space. Dim the lights, make sure the room is a comfortable temperature and loosen any tight clothing.
2. Sit in your favorite chair or cross-legged on the floor, and keep your candle approximately 20 inches
(Approximately 50cm) away from you.
3. Position your lit candle at eye level, or slightly below. Sit with your spine straight, but not too tight, find a
Posture that feels comfortable. Make sure that your head is not tilted too far forward, and avoid slouching.
4. Focus on the candle, allowing the image of the flame to occupy your mind for the next ten minutes.
5. Your mind might wander and your eyes will resist your efforts to keep them still. Each time you are distracted,
just acknowledge it, take a breath and gently return your attention to the flame.
6. Imagine the light of the candle is flowing into you as you breathe in and out. Embrace a sense of clarity
infusing your body and mind.

A N E W L E V E L O F I N N E R P E A C E AWA I T S .

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 Primal Scream

NUMBER 4
When was the last time you screamed? I mean, REALLY
screamed? Releasing internal pressure can prevent an
unexpected outburst that you might live to regret.

“Calm mind brings inner strength and self-confidence,

so that’s very important for good health.”
-Dalai Lama

This technique is all about screaming “safely” in a safe and

productive way, one that unblocks negative energy. The
middle of the office might not be the best place for this one,
so we have a few suggestions for screaming safely.

1. Find a private space. Trust us, you need genuine privacy.

Try your car, a remote area during a hike, a soundproof
room, near a passing train, or even your pillow.

2. It doesn’t matter how long, how loud, or what you scream.

Find what works for you. The only rule is to make sure no
one else is around, or you won’t truly release.

JUST SCREAM OUT

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NUMBER 5 Belly Laugh until your sides hurt and tears come out of your eyes
When was the last time your sides ached and tears of joy streamed down your cheek from laughing?

“A smile starts on the lips, a grin spreads to the eyes, a chuckle comes from the belly; but a good laugh bursts
forth from the soul, overflows, and bubbles all around.”
-Carolyn Birmingham

Laughter really is medicine. . .

A study among people with cancer found that people in a ‘laughter intervention’ group experienced more relief from
stress than those otherwise distracted. It’s hard to feel anxious when you’re laughing

Find a way to laugh. Try watching a funny TV show, hanging out with friends who make you laugh, go to a comedy show
or watch one online. Listen to a funny podcast that is related to your industry and learn while you laugh.

JUST
L AU G H
OUT LOUD

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 KEY POINTS:
Burnout happens. If you work
in a field that is emotionally and
physically taxing then you may
be more prone to experiencing
burnout. However, this doesn’t
mean that if you love your job and
are happy in your industry that
you are exempt from experiencing
levels of burnout. Working long
hours, investing emotionally and
little or no self-care can cause you
to experience burnout. So whatever
you do, however much you love or
loathe your job, be mindful of the
signs and symptoms above, so you
can keep burnout at bay.
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WA R N I N G :
Stress is a strong contributor to
burnout. It can cause severe health
problems and, in extreme cases,
death. While stress management
techniques have been shown to
have a positive effect on reducing
stress, they are for guidance
only, and readers should take the
advice of suitably qualified health
professionals if they have any
concerns over stress-related illnesses
or if stress is causing significant or
persistent unhappiness. Health
professionals should also be
consulted before any major change
in diet or levels of exercise.
 A B O U T T H E A U T H O R K E L LY M E E R B O T T

Kelly Meerbott is a respected thought leader, author, facilitator, speaker, and leadership
coach. Kelly found her calling to coaching and training while working for a Fortune
500 company. Recognizing her natural aptitude for mentoring and educating, she
was given roles where she could have the most significant impact coaching her
peers and supervisors. Across the organization, company morale improved, politics
disintegrated, and productivity soared. Revenues increased dramatically as formerly
disgruntled clients and employees were converted to supporters and advocates.

A defining moment took place in 2009, at the height of the recession. Kelly found
herself caught up in a round of 30,000 layoffs. Looking toward the future, she hired
a coach who subsequently changed her life. That support and guidance helped
her realize her passion for helping others. She recognized how impactful and life-
changing a great coach can be. This inspired and motivated her to share her talents
and make a difference in the world. Kelly employs a unique, intuitive coaching style.
She quickly gets to the root of an issue and shifts the prevailing mindset, fostering
positive change within her clients. A true champion of everything that makes humans magnificent, she works to bring out the best
in all of us.

For eleven years, YOU - Loud & Clear, Inc. has worked with a diverse portfolio of clients, specializing in senior executives and
members of the C-suite. Kelly discovered no matter how experienced these humans are at running their businesses, everyone
still has obstacles (real or perceived) preventing them from fully executing their vision. She expertly guides clients through a
unique, personalized change management process. Her customized approach has demonstrated measurable results; improving
company morale and productivity, streamlining communications processes, and eliminating politics, all while maintaining a focus
on increased profitability.

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(CONTINUED)

A B O U T T H E A U T H O R K E L LY M E E R B O T T
Ms Meerbott is a Leadership Philadelphia Fellow (2019 Core
Class), and a guest columnist for the Philadelphia Business Journal
& Forbes. She host’s the “Hidden Human: The Stories Behind the
Business Leader” podcast and is a featured speaker for Philly Tech
in Color. Kelly has been showcased on Inside Business, A Band of
Wives, MilitaryOneClick.com, and HearSay with Cathy Lewis.
Recognized as one of LinkedIn’s top recommended professionals,
she is a contributing expert on Evisors.com and Noomii.com.

She was named 2018’s “Best Person to get your Life and Business
Together” by Philly Current Magazine. Ms Meerbott earned a
B.A. in English Literature from the College of the Holy Cross in
Worcester, MA and has completed post-graduate work in Emotional
Intelligence from Case Western Reserve University, Modern
Psychology from Princeton University, and Leadership Development
from the University of Pennsylvania.

After purchasing land in Galloway, West Scotland during the

Reign of Queen Elizabeth II, by virtue of the ownership of land
in Scotland, she was given the title of “Lady Kelly Ann Meerbott.”

Kelly is launching a virtual group for women and people who

identify as women called Transforming Your Internal Narrative:
From Burnt out to Bliss.

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